Aldi Pescatarian Batch Cook Menopause Nutrition Plan — 1,800 kcal
Free 7-day Pescatarian menopause nutrition meal plan for Aldi. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Cottage Cheese on Wholemeal Toast with Tomato
Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 290 kcal, 24g protein.
Tuna and Edamame Brown Rice Bowl
Made with tinned tuna in spring water, brown rice, edamame beans. Ready in 12 min — 470 kcal, 40g protein.
Baked Cod with New Potatoes and Green Beans
Made with cod fillet, new potatoes, green beans. Ready in 25 min — 480 kcal, 44g protein.
Reduced-Fat Cheddar on Oatcakes
Made with reduced-fat cheddar, oatcakes. Ready in 3 min — 250 kcal, 14g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Aldi.
Protein
- Tinned tuna in spring water 145g
- Cod fillet 200g
- Firm tofu 180g
- Eggs 2
- King prawns 120g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 80g dry
- New potatoes 250g
- Oatcakes 4
- Wholewheat noodles 80g dry
- Rice cakes 3
- Rye bread 2 slices
Vegetables
- Cherry tomatoes 6
- Black pepper pinch
- Edamame beans 80g
- Spring onion 2
- Broccoli 100g
- Onion 1
- Tomato 1
- Cucumber 4 slices
- Mushrooms 200g
- Carrot 2
- Sweet potato mash 250g
- Courgette 1
- Red pepper 1
- Baby spinach 150g
- Romaine lettuce leaves 4
- Avocado half
- Spinach 100g
Dairy & Eggs
- Cottage cheese 150g
- Ricotta 100g
- Peanut butter 1 tbsp
Extras & Condiments
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Green beans 150g
- Lemon 1
- Olive oil 1 tsp
- Parsley
- Reduced-fat cheddar 40g
- Ginger 1 tsp
- Garlic 2 cloves
- Reduced-sugar baked beans 200g
- Dark chocolate 70% 30g
- Almonds 20g
- Olives 10
- Paprika 1 tsp
- Falafel 4 baked
- Hummus 40g
- Mixed leaves 40g
- Vegetable stock 200ml
- Raisins 20g
- Cumin 1 tsp
- Parmesan 15g
- Light mayo 15g
- Chilli flakes pinch
- Apple 1
- Tahini dressing 20g
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
- Use frozen chicken breast instead of fresh (saves ~£1.50/week, same protein)
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk
💪 Increase protein
- Add a scoop of unflavoured whey or plant protein to porridge or smoothies
- Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
- Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
- Add a hard-boiled egg as an afternoon snack on rest days
- Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)
Frequently Asked Questions
How much does this menopause nutrition plan cost per week?
This plan is designed for Aldi and typically costs £30–40 per week for one person, depending on what you already have at home. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
Can I swap meals I don't like?
Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Aldi.